Brazil nuts
BLS 4.0 food: Brazil nut (Paranuss), code H180100 · cross-reference USDA FDC #170569
Per portion (10 g)
70.4 kcalenergy
1.7 gprotein
0.58 gfibre
6.8 gfat
0.28 gcarbohydrate
Brazil nuts are extremely rich in selenium. NIH sets the adult upper limit at 400 µg/day — a few nuts can exceed the daily requirement, so the planner does not schedule them daily. NIH ODS
Verified benefits — authorised EU health claims
Brazil nuts meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Linoleic acid contributes to the maintenance of normal blood cholesterol levels.
✓ 28.7 g linoleic acid per 100 g; condition: at least 1.5 g per 100 g and per 100 kcal. Beneficial effect obtained with 10 g of linoleic acid per day.
EUR-LexEU CommissionReplacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 75 % of fatty acids are unsaturated and they provide 65 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin E contributes to the protection of cells from oxidative stress.
✓ 5.7 mg per 100 g = 48 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal energy-yielding metabolism.
✓ 0.71 mg per 100 g = 65 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.71 mg per 100 g = 65 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.71 mg per 100 g = 65 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 52 more authorised claims
Niacin contributes to normal energy-yielding metabolism.
✓ 3.6 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 3.6 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 3.6 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 3.6 mg per 100 g = 22 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.24 mg per 100 g = 17 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.24 mg per 100 g = 17 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.24 mg per 100 g = 17 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.24 mg per 100 g = 17 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.24 mg per 100 g = 17 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 31.3 µg per 100 g = 16 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 161 mg per 100 g = 20 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 161 mg per 100 g = 20 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 161 mg per 100 g = 20 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 161 mg per 100 g = 20 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to a reduction of tiredness and fatigue.
✓ 379 mg per 100 g = 101 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal muscle function.
✓ 379 mg per 100 g = 101 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal psychological function.
✓ 379 mg per 100 g = 101 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to normal protein synthesis.
✓ 379 mg per 100 g = 101 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSMagnesium contributes to the maintenance of normal bones.
✓ 379 mg per 100 g = 101 % of the EU NRV (375 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 634 mg per 100 g = 32 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 634 mg per 100 g = 32 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 675 mg per 100 g = 96 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.8 mg per 100 g = 20 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 3.9 mg per 100 g = 39 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 1917 µg per 100 g = 3485 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 1917 µg per 100 g = 3485 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 1917 µg per 100 g = 3485 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 1917 µg per 100 g = 3485 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 1917 µg per 100 g = 3485 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 1.8 mg per 100 g = 178 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 1.8 mg per 100 g = 178 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 1.8 mg per 100 g = 178 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 1.8 mg per 100 g = 178 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.3 mg per 100 g = 64 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.3 mg per 100 g = 64 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 704 kcal | 70.4 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 17 g | 1.7 g | BLS PROT625 · Laboratory analysis | |
| Fat | 68.1 g | 6.8 g | BLS FAT · Laboratory analysis | |
| Carbohydrate (available) | 2.8 g | 0.28 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 2.4 g | 0.24 g | BLS SUGAR · Calculated by formula | |
| starch | 0.4 g | 0.04 g | BLS STARCH · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Converted value from: Public Health England ; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 | |
| Dietary fibre | 5.8 g | 0.58 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 0.7 g | 0.07 g | BLS FIBSOL · Laboratory analysis | |
| Water | 2.2 g | 0.22 g | BLS WATER · Laboratory analysis | |
| Salt | 0.06 g | 0.01 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 16.7 g | 1.7 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 21.7 g | 2.2 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 28.7 g | 2.9 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.07 g | 0.01 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.06 g | 0.01 g | BLS F18:3CN3 · Laboratory analysis | |
| EPA | 14 mg | 1.4 mg | BLS F20:5CN3 · Laboratory analysis | |
| EPA + DHA (long-chain omega-3) | 14 mg | 1.4 mg | BLS | |
| omega6 | 28.7 g | 2.9 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 28.7 g | 2.9 g | BLS F18:2CN6 · Laboratory analysis | |
| Oleic acid | 21.4 g | 2.1 g | BLS F18:1CN9 · Laboratory analysis |
Vitamins
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 4 µg | 0.4 µg | 1 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 5.7 mg | 0.57 mg | 48 % | BLS VITE · Other nutrient databasereferenceConverted value from: Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Vitamin K | 1.2 µg | 0.12 µg | 2 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.71 mg | 0.07 mg | 65 % | BLS THIA · Laboratory analysis |
| Riboflavin (vitamin B2) | 0.06 mg | 0.01 mg | 4 % | BLS RIBF · Laboratory analysis |
| Niacin (vitamin B3) | 3.6 mg | 0.36 mg | 22 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.2 mg | 0.02 mg | 3 % | BLS PANTAC · Other nutrient databasereferenceNational Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Vitamin B6 | 0.24 mg | 0.02 mg | 17 % | BLS VITB6 · Laboratory analysis |
| Biotin | 6.9 µg | 0.69 µg | 14 % | BLS BIOT · Laboratory analysis |
| Folate | 31.3 µg | 3.1 µg | 16 % | BLS FOL · Calculated by formula |
| Choline | 28.8 mg | 2.9 mg | USDA FDC 170569 |
Minerals & trace elements
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 23.6 mg | 2.4 mg | BLS NA · Laboratory analysis | |
| Potassium | 634 mg | 63.4 mg | 32 % | BLS K · Laboratory analysis |
| Calcium | 161 mg | 16.1 mg | 20 % | BLS CA · Laboratory analysis |
| Magnesium | 379 mg | 37.9 mg | 101 % | BLS MG · Laboratory analysis |
| Phosphorus | 675 mg | 67.5 mg | 96 % | BLS P · Laboratory analysis |
| Iron | 2.8 mg | 0.28 mg | 20 % | BLS FE · Laboratory analysis |
| Zinc | 3.9 mg | 0.39 mg | 39 % | BLS ZN · Laboratory analysis |
| Iodine | 5 µg | 0.5 µg | 3 % | BLS ID · Laboratory analysis |
| Selenium | 1917 µg | 192 µg | 3485 % | USDA FDC 170569 |
| Copper | 1.8 mg | 0.18 mg | 178 % | BLS CU · Laboratory analysis |
| Manganese | 1.3 mg | 0.13 mg | 64 % | BLS MN · Laboratory analysis |
| fluoride | 0.06 mg | 0.01 mg | BLS FD · Laboratory analysis |
Essential amino acids
| Nutrient | per 100 g | per 10 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.41 g | 0.04 g | BLS HIS · Laboratory analysis | |
| Isoleucine | 0.53 g | 0.05 g | BLS ILE · Laboratory analysis | |
| Leucine | 1.2 g | 0.12 g | BLS LEU · Laboratory analysis | |
| Lysine | 0.53 g | 0.05 g | BLS LYS · Laboratory analysis | |
| Methionine | 1.1 g | 0.11 g | BLS MET · Laboratory analysis | |
| Phenylalanine | 0.71 g | 0.07 g | BLS PHE · Laboratory analysis | |
| Threonine | 0.46 g | 0.05 g | BLS THR · Laboratory analysis | |
| Tryptophan | 0.19 g | 0.02 g | BLS TRP · Laboratory analysis | |
| Valine | 0.83 g | 0.08 g | BLS VAL · Laboratory analysis |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.